Weight Loss THAT IS Fat Loss

Based on my post, Body Fat Decoded, it was requested that I do a post on weight loss that was actually fat loss! Sometimes people lose weight but it is muscle mass they are losing and not fat. Here are a few things that I believe will ensure that your weight loss is fat loss.

There is no way to pick what part of your body you want the fat to come off of. (Although wouldn’t that be nice?!?) Whether you have excess body fat in your midsection, thighs or arms, the procedure is exactly the same:

First, let me start by saying that eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess body fat is excess calories. Carbohydrates and protein can equally make you gain just as much weight when consumed in excess! The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise (also known as a caloric deficit) The best exercise to create a caloric deficit is something that will burn a lot of calories such as running, biking, swimming and most team sports. Basically something that will get your heart rate up and get that metabolism burning HOT! But wait, at rest muscle tissue burns more calories than fat tissue does. Therefore, you also need to include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day. Especially for those who have sedentary jobs! So when it comes to exercise the BEST thing to do is to combine cardio (to burn a lot of calories and create that calorie deficit) AND weight lifting to build muscle tissue to burn more calories after your workout is over! And most importantly BE CONSISTENT and don’t skip your workouts. Consistency is vital to reaching your fitness goals. Make the choice to invest time every single day to work on your body.

Lastly, check out this table to see body fat guidelines:

Do you think knowing your body fat percentage is important or valuable to know?

It’s FRIDAY!!

Woot Woot…Friday is here?! Wow…this was a fast week but I had a ton going on! The tasting at Fion’s, Keith’s birthday, and then some mucho birthday celebrating tomorrow night! Oh Sunday’s post will be F-U-N!! I also managed to squeeze in body pump on Tuesday an Thursday…so today…um…hello entire body! Sheesh…I went up on all my weights and I am feeling it big time. Pick a muscle, any muslce…yeah they all ache! But ache in that “hurt so good” kind of way! :) This morning I just finished up a 10 mile feel good run (7.0 @ 1% incline) and will be meeting my running group later for a lake run! LOVE THOSE!

Last night, as promised, I got Keith his mint chocolate chip ice cream cake! He was SO excited. Even more excited that he gets to eat the WHOLE thing! haha! I know I have addressed this via twitter but for those of you who don’t know…I personally find the combination of mint and chocolate to be N-A-S-T-Y! So eat your heart out baby!! haha! :)

Happy Birthday Keith
Blowing out the candles…wonder what he wished for?
Keith’s little slice of heaven!

Do you think it is weird that I don’t like chocolate and mint? What flavor combination do you not like that most people do?

Tell Me A Story…

Thanks to everyone for the sweet birthday wishes to Keith. I made him read all the comments and he was blushing! haha! I totally agree with ALL of you…he is a hottie!! HOLLAR for birthdays! :)

Okay, do you want to hear a story? I knew it!! I want to take you into my childhood and show you a glimpse of how I grew up, specifically in terms of dinner time. I was VERY fortunate (and I do recognize how lucky I was) to have 2 parents who cared deeply about the importance of “family time.” We were (and still are) a very close-knit family and we did a lot together, including dinner. From as long as I can remember we always had dinner at the table as a family. And yes, both of my parents worked full-time jobs during the week. But the value they placed on eating dinner as a family at the dinner table was never overlooked no matter how tired they were or how hard their day was. We didn’t turn on the television usually and the answering machine took the phone calls (and had cell phones been around we would not have been allowed to text or tweet, etc, during the dinner hour) This was the time when my brother and I got to tell about our days. It is still a family joke to talk about how those conversations went:

  • Mom or Dad: “So Josh (my brother) how was your day?”
  • Josh: “Fine”
  • Mom or Dad: “And Kelly, how was your day?”
  • Me: “Well first it started when I woke up. I walked down the hall and went to the bathroom. Then I came downstairs to eat breakfast and had….” (You can see where this is going! haha…what can I say I am a talker)

But ultimately the point was that we shared a valuable experience as a family (this continued all the way through my adult life…we still do this when we all get together now). I was constantly shown that my parents cared about me and about my brother. We never ate dinner on TV trays in front of the television, never ate dinner with a plate in our lap on the couch…but at the table in our same spots each night.

Do you think it is important to eat as a family at the table?

Personally, I do think it is important. This is where we learned proper table manners (important in today’s society I believe), where we were served nutritious meals, where we saw that even though my parents both worked a good dinner was a priority, and where we bonded as a family unit. So important that today, Keith and I always eat at the table. We don’t eat on the couch or in the living room but at the kitchen table every single night. I also set the table and this is where we reconnect after a busy day. We talk about the highs and the lows of the day. The television is off, we do not answer our phones and we just enjoy the company of one another over a relaxing dinner from a usually chaotic day. With that said…I want to know about you.

How do you eat dinner in your adult life today? Does it differ from how it was when you were a kid? What level of importance do you place on eating at the table?

 

It’s Raining 4’s and 0’s Around Here!

Happy Thursday everyone…and most importantly HAPPY BIRTHDAY TO MY HUSBAND!!! Keith is 40 today!! (Yes I snagged me an older man! Actually he is bragging that his wife is 28!! haha) But seriously looks at this guy? 40 looks good on him: 

MY HOTTIE!!

Okay truthfully this picture was taken last summer…so he was 39 but still close enough, right? I feel so lucky to be married to this amazing man and I hope he has a fantastic birthday! Tonight I am making a yummy dinner and I ordered him his favorite cake from Baskin Robbins: a mint chocolate chip ice cream cake! He is really excited about that! But we are doing our MAJOR celebrating on Saturday night and it is all a surprise to Keith so I can’t spill the beans now…but I promise details will be forthcoming after the surprise! :) Keith knows we are doing something special on Saturday night (so I haven’t ruined anything by saying so above) he just doesn’t know what! :) 

Happy Birthday, Baby…I love you!  

** regular blogging will resume this afternoon…but I wanted to dedicate this morning solely to Keith!

Body Fat DeCoded

Here it is, everything you wanted to know about body fat! Now how’s that for an attention grabber! haha!  

Body fat measurements and the measuring tape are recognized as  superior methods for measuring “weight loss”.  When one declares that they want to “lose weight”, what they often mean is that they want to lose fat. So after you’ve had your body fat percentage measured, you need to know what that  number really means!

First, your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it  means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body’s energy storage.  The following table describes body fat ranges and their associated categories:

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic.  Remember, weight loss doesn’t always mean fat loss. For example:

Let’s say you’re a 130 pound woman with 23% body fat, and you goal is to “lose 20 pounds”:

Initial body fat: 130 pounds x 0.23 fat = 30 pounds of body fat

Lean body mass: 130 total pounds – 30 pounds of total fat = 100 pounds lean body mass (bones, organs and all else)

Goal: 130 pounds – 20 pounds = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy.   At 110 pounds, this woman still requires 100 pounds of lean body mass (bones, organs, etc.), but would only be carrying 10 pounds, or around 10%  body fat.   From the chart above, you can see that this is a dangerously low percentage and is just barely meeting her essential needs.

A better goal might be for the woman to reduce her body fat from 23% to 18%.  In this case:

130 pounds x 0.18 = 23 pounds body fat

100 pounds lean body mass + 23 pounds of fat = 123 pound goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds  to 123 pounds.  Losing more than 7 pounds means losing lean body mass (usually  metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to “lose weight”, remember to consider that “weight” consists of both lean body mass and body fat.   Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

When you think of losing weight, do you think in terms of pounds or body fat?

GIVE-A-WAY WINNER RESELECTED!

Unfortunately Holly never got in touch with me and I need to get the information to Celestial Seasonings for the Wellness Kit to be delivered. So I had to pick another winner. And it is greensandjeans! Email me your information and we will get that Wellness Kit sent to you ASAP! Thanks everyone!

Happy Hump Day!

Wednesday is here! Woo hoo…my least favorite day of the week! I figure if I try to make it sound positive it won’t be so bad! haha! Actually I can’t complain yet because today has started off great! I would like to note that my ass (yes I said ass because right now butt just won’t do) is ON FIRE!  I am almost positive that is has to do with the 10 mile run yesterday at 1% incline followed by body pump…um…yeah that was probably it! So today I did 10 miles at an easier pace…8:34 averaged and I opted for the route by my house that is relatively flat with no major inclines! I am also meeting my favorite runner, Janet, in a few hours for a nice 2.5-3 mile run. What a great day!

So I know what you really want to know about is last night’s tasting, don’t you? It was AWESOME! Thank you so much for the AMAZING comments everyone left me! I am once again awed by your kindness and enthusiasm for me! So, for those of you who missed the post (shame on you), I have been working with a local restaurant in Austin, Fion, to design a healthy lifestyle menu. Each entrée contains less than 700 calories and is being offered as a part of their new program to show people that healthy eating can taste good and not be a sacrifice! Here (again) is the menu:

  • Grilled flank steak with roasted tomato vinaigrette, walnuts and fresh blueberries over a parsley mescaline salad mix
  • Grilled chicken wrap with tomatillo salsa
  • Pan seared salmon with Israeli couscous and chopped parsley with lemon vinaigrette grilled asparagus
  • Skillet seared tenderloin on a bed of Mediterranean grilled vegetables
  • Tuscan style lamb bolognaise with red and white kidney beans
  • Pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney
  • Turkey meatloaf with pan Asian BBQ sauce with sweet potato mash wilted spinach
  • Grilled whole wheat summer squash pizza

Now remember this was a tasting so it was served buffet-style rather than actual portions. And with that, here are the food-porn pictures:

Grilled flank steak with roasted tomato vinaigrette, walnuts and fresh blueberries over a parsley mescaline salad mix

Grilled chicken wrap with tomatillo salsa

Pan seared salmon with Israeli couscous and chopped parsley with lemon vinaigrette grilled asparagus

Skillet seared tenderloin on a bed of Mediterranean grilled vegetables

Turkey meatloaf with pan Asian BBQ sauce with sweet potato mash wilted spinach

Pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney

Tuscan style lamb bolognaise with red and white kidney beans

Grilled whole wheat summer squash pizza

It was a great success and I am so proud of the menu and the work that went into it! I also want to note that if you are a member of Wild Basin Fitness you get a 10% discount off the menu! Woot Woot!

Before I let you go…sorry for the lengthy post! I want to give you one product review. Keith LOVES the Namaste Brand Gluten-Free brownie mix. He eats a brownie every single night for dessert. He loves it. But this week I decided to give the new Betty Crocker Gluten-Free line a try.

The result…we will be buying Namaste from now on. Sorry Betty, I really wanted to like these because I think it is cool that a main stream company is coming out with gluten-free options but they just kind of fell flat for us. Now, with that said, had I not found the incredible Namaste brand these might have been great! And to be fair, we haven’t tried any of the other Betty Crocker GF baking products so I can’t say how I feel about those. I am not above trying them out though…I am thinking the vanilla cake might be next. Stay tuned…

What’s you latest product you bought that was a disappointment?

Menu Debut

Many of you know that for the last several months I have been working with a local restaurant in Austin, Fion, to design a healthy lifestyle menu. Each entrée contains less than 700 calories and is being offered as a part of their new program to show people that healthy eating can taste good and not be a sacrifice! AMEN! So without further ado..it debuts TONIGHT! We are having a private tasting party and then tomorrow it officially hits the market. I am so excited! I will have pictures tomorrow! But do you want to see the menu? Okay…here it is….mine and Chef Paul’s blood sweat and tears for the last few months:

  •  Grilled flank steak with roasted tomato vinaigrette, walnuts and fresh blueberries over a parsley mescaline salad mix
  • Grilled chicken wrap with tomatillo salsa
  • Pan seared salmon with Israeli couscous and chopped parsley with lemon vinaigrette grilled asparagus
  • Skillet seared tenderloin on a bed of Mediterranean grilled vegetables
  • Tuscan style lamb bolognaise with red and white kidney beans
  • Pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney
  • Turkey meatloaf with pan Asian BBQ sauce with sweet potato mash wilted spinach
  • Whole wheat summer squash pizza

What would you order first?

I have obviously tasted everything and my personal favorite is the pan seared tilapia on a bed of Israeli couscous and sautéed spinach with apple rhubarb chutney! OH YUM! Tonight is going to be F-U-N!

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